What do we think of when we start to attend to our overall health? Chances are good that our hearing health is last on the list, if at all! However, according to the CDC, the top three public health concerns in the US are cancer, diabetes, and hearing loss!
In fact, according to the CDC 30 million people are suffering from hearing decline.
It affects our work performance, social interactions and relationships with family and friends. Medical research and studies have proven hearing loss to be linked with dementia and depression.
How can we attend to our hearing needs?
One way that will go hand in hand with your fitness and wellness program is by incorporating the correct nutrients in your daily meals. In addition to your daily supplements, it is imperative to receive the nutrition your body needs from actual, whole foods!
Our sense of hearing declines as we age and as we live a lifetime of exposure to noise pollution, lifestyle choices, as well as the impact of our genetics, medications and medical conditions. Let’s explore some of the most important sources for nutrient rich food that will help maintain your hearing health.
Omega-3’s
These fatty acids are very essential and a minimum of 2 servings (3.5 ounces or 99 grams) a week can make a big difference in lowering our risk of age-related hearing loss. Omega-3 fatty acids can be found in fresh water fish such as salmon and sardines. They are also found in eggs, walnuts, flax-seeds, beef and lamb.
Almost 3,000 participants were involved in a study in 2010 to determine the correlation between the amount of intake of Omega-3’s and the onset of presbycusis (age-related hearing loss). A study published in the American Journal of Clinical Nutrition revealed that those who ate the 1 to 2 servings of fish had lowered their risk of hearing loss by 42%. The study further concluded that the proper consumption of Omega-3 fatty acids “could prevent or delay the development of age-related hearing loss.”
It’s always a good idea to research your sources of food before you buy. Grass-fed beef lamb raised on only their mother’s milk and grass from birth and salmon caught in the would be ideal!
Vitamin B12
This vitamin is plentiful and easily found in eggs, dairy food, meat and fish. Vitamin B12 helps to facilitate the flow of blood that is necessary for the full operation of the cochlea, located in our inner ear, which is crucial to our perception of sound. A study published in the American Journal Clinical Nutrition due to the fact that “hearing impairment is 1 of the 4 most prevalent chronic conditions in the elderly”. After analysis of the results it was concluded that those that suffered from hearing impairment had 42% lower levels of Vitamin B12 serum than those who were not hearing impaired. Consider fortified cereals in your diet if you are a vegetarian or Vitamin B-12 supplements.
Folate or Vitamin B-9
The above-mentioned study included tracking the levels of Folate or B-9 in tandem with Vitamin B-12. Vitamin B-9 is imperative for the creation of red blood cells. The results confirmed that both B-12 and B-9 showed at lower levels of those with hearing impairment. Folate is found in abundance in dark leafy greens, such as spinach. Broccoli, beans, eggs, nuts and liver are also excellent sources.
Vitamin C
Last, but not the least, we need our super Vitamin C. It is a powerful antioxidant which is necessary for fighting of infections. Infections that the middle ear is prone to from pollution, swimming, and bacterial infections. A study conducted at Plymouth University in 2013, found that Vitamin C “significantly protected” cilia. Cilia are the minute hairs that line the walls of our inner ear and are required facilitate our hearing process and our balance! Sudden hearing loss symptoms are also alleviated by Vitamin C, so it is no wonder that it is considered a powerful, all-round nutrient in our diet. Vitamin C is found easily in citrus fruits, like oranges and grapefruit. Sweet potatoes, tomatoes, papaya, broccoli and berries are also good sources.
Able Hearing
A diet including the nutrients for your hearing health are an import way to sustain and maintain your hearing preventatively and proactively. Able Hearing is here to facilitate any issues you may have with your hearing heath. We believe in your wellness and look forward to hearing from you. An appointment will get you started on the right track to a fuller hearing experience and overall, a healthier you!
